Not ALL Menus are Created Equal

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Not ALL Menus are Created Equal

• Presenter
• Maricelle Rañola
• Nutrition Director
• Los Angeles Regional Foodbank

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Objectives

• Define Diabetes and Heart Disease
• Identify the different nutrient needs of a
  Diabetic, Heart-Healthy, and a Healthy diet
• Create menus based on a Diabetic, Heart-Healthy
  and a Healthy diet

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Healthy Diet

• A healthy diet is the practice of making choices
  about what to eat with the intent of improving or
  maintaining good health
• Emphasizes fruits, vegetables, whole grains, and
  fat-free or low-fat dairy products
• Includes lean meats, poultry, fish, beans, eggs,
  and nuts
• Low in saturated fats, trans-fats, cholesterol,
  salt, and added sugars

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Healthy Diet

• MyPyramid
• Grains
• Vegetables
• Fruits
• Milk and Dairy Products
• Meats, Beans Legumes
• Fats oils

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Grains

• Make half your grains whole
• Eat at least 3 oz of whole grain bread, cereal,
  crackers, rice or pasta everyday
• Look for the whole before the grain name in the
  list of ingredients

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Vegetables

• Vary your Veggies!
• Eat more dark green leafy vegetables
• Eat more orange vegetables
• Eat more dry beans and peas

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Fruits

• Focus on Fruits
• Eat a variety of Fruit
• Choose fresh, frozen, canned or dried
• Go easy on fruit juices

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Milk

• Get your calcium rich foods
• Go low-fat or fat-free
• If you dont or cant consume milk, choose
  lactose-free products or other calcium sources

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Meats Beans

• Go Lean on Protein
• Choose low-fat or lean meats and poultry
• Bake it, broil it, or grill it
• Vary your choices with more fish, beans, peas,
  nuts and seeds

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Oils

• Know your fats
• Make most of your fat sources from fish, nuts and
  vegetables oils
• Limit solid fats like butter, stick margarine,
  shortening and lard

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Physical Activity

• Find your balance between food and physical
  activity
• Be physically active at least 30 minutes most
  days of the week
• Children and teenagers should be physically
  active for 60 minutes everyday or most days of
  the week

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Suggested Eating Plan for a 2,000 Calorie Diet
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Suggested Eating Plan for a 2,000 Calorie Diet
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Heart Disease

• The Umbrella term for a number of different
  diseases affecting the heart
• Leading Cause of death in America
• Types of Heart Disease
• Cardiovascular Disease Any heart disease that
  affects the heart or the blood vessel system
• Hypertension High Blood Pressure

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Heart Healthy Diet

• A heart healthy diet is a plan that promotes
  heart health and either reduces current cardiac
  complications (high blood pressure) or prevents
  it.
• Rich in fruits and vegetables, whole grains, high
  fiber foods, lean meats and poultry, fish at
  least 2 per week, and fat-free or low-fat dairy
  products
• 14 grams of Fiber for every 1,000 calories
  consumed
• Low in sat fats and trans-fat
• Cholesterol less than 300 mg a day
• Low Sodium 1,500 mg per day

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DASH

• Dietary Approaches to Stop Hypertension
• For those who have hypertension or has
  pre-hypertension
• Proven to lower BP in 14 days

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DASH Eating Plan

• Low in saturated fat, cholesterol and total fat
• Emphasizes fruits, vegetables, and low-fat dairy
  products
• Includes whole grains
• Fish, Poultry and nuts
• Low in red meats, sweets, and sugar-containing
  beverages
• Rich in Magnesium, potassium and calcium, as well
  as protein and fiber

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DASH Eating Plan
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Rich in Vegetables and Fruits

• Deeply colored vegetables and fruits, such as
  spinach, carrots, peaches and berries.
• Whole vegetables and fruits instead of drinking
  juices
• Use frozen or canned vegetables and fruits in
  water or own juice
• Prepare vegetables and fruits without adding salt
  or sugar

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Whole Grains High Fiber

• Whole wheat, oats, and oatmeal, brown rice, wild
  rice, corn, barley and popcorn
• Look for whole before the grain in the
  ingredients
• Aim for 25 grams of fiber each day

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2 Servings of Fish each Week

• Salmon, Trout and Herring
• Grill, bake, poach fish
• Limit commercially fried fish
• Avoid adding salt, saturated and trans fats
  (lard, butter, shortening, coconut oil) when
  cooking fish

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Sample Comparison Menu
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Sample Comparison Menu
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Heart-Healthy Cooking Techniques

• Use fresh herbs when possible
• Try dry mustard, low sodium mustard or honey
  mustard
• Use fresh hot chile peppers
• Fill a salt shaker with a combination of fresh
  herbs and spices in place of the salt
• Sprinkle vinegar or citrus juice on foods before
  eating them

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Diabetes Mellitus

• Diabetes Mellitus When the body doesnt make
  enough insulin or cant use its own insulin as
  well as it should, or both. This causes sugars
  to build up too high in your blood
• Diabetes Fasting Blood Glucose of 126 mg/dl or
  more
• Type 1 Makes little or no insulin
• Type 2 Most common. Insulin resistance
• Gestational Occurs during pregnancy

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Diabetic Diet

• Recommended for those who suffer from Diabetes
• High in Dietary fiber, (soluble fiber) but low in
  fat
• Regular meal times
• Regular Physical Activity

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The Diabetic Menu Plan

• Includes grains, vegetables, fruit and moderate
  portions of meat, sweets and fats
• Eat a variety of foods
• Lots of water (8 glasses a day)
• Reduce the amount of fat
• Avoid high sugar content foods such as fruit
  juices, fruit flavored drinks and sugar to
  sweeten hot drinks.
• Smaller portions

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Diabetes Friendly Meal Plan
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Diabetes Friendly Meal Plan
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Diets Compared

• Diabetic Diet
• Fruits Vegetables
• Whole Grains
• Low Fat/Fat Free
• Dairy products
• Lean meats, fish
• beans, eggs nuts
• Low in Sat fats,
• trans fat, chol salt
• Avoid high sugar
• foods
• Eat smaller portions
• Eat regular meals
• Exercise regularly

• Healthy Diet
• Fruits and Vegetables
• Whole grains
• Low Fats/Fat Free Dairy Products
• Lean Meats, fish, beans, eggs nuts
• Low in Sat. fats, trans-fat, chol, and salt
• 30-60 min exercise most days

• Heart-Healthy Diet
• Fruits and Vegetables
• Whole grains
• Low Fat/Fat free Dairy products
• Lean meats poultry, fish 2/wk
• Low in Sat fats, trans fat, chol
• Sodium 1,500mg/day
• Exercise regularly